Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice (Pigeon, Puppy Dog Shoulder Complex & Lax Ball Pec Mashing)
III. Mobility
Impact/Focus: HS/Rope Skill & Drills
6 Rounds, alternating minutes between the following tasks, each movement is allotted one minute to partition workloads or stop and rest once tasks are complete.
6 Rounds alternating between the following:
1:30 x Double/Single-under Efforts (25-40 reps)
1:00 x Wall Walks, Handstand Walks or Handstand Hold
Post scores to comments.
“Hooked On Phonix”
For time
75 x Double-unders
15 x Pull-ups
15 x Slamball (40/30lbs)
75 x Double-unders
12 x Pull-ups
12 x Slamball (40/30lbs)
12 x Pull-ups
12 x Slamball (40/30lbs)
75 x Double-unders
9 x Pull-ups
9 x Slamball (40/30lbs)
9 x Pull-ups
9 x Slamball (40/30lbs)
9 x Pull-ups
9 x Slamball (40/30lbs)
75 x Double-unders
Notes: Scale Double-under/Jump rope work to a 2:00 cap per task or modify rep assignments. Pull-ups and Slamball volume may scale to 12,9,6’s respectively. Bring the lumber, Ninjas.
Post scores to comments.
